I see a lot of clients with a host of digestive symptoms, one of the most distressing of which can be severe bloating.

This is often (though not always) connected to a microbial imbalance in the small intestine. A lower FODMAP diet can be useful for relieving the bloating whilst we address the underlying imbalances.

A low FODMAP diet unfortunately excludes or limits some really flavoursome veggies such as garlic, onions and leeks. You will often find powdered versions of these veggies in stock cubes, which are such a useful addition for adding flavour to food, but are obviously a bad idea for anyone sensitive to FODMAPs.

So, here is a recipe for a homemade stock powder which is packed full of flavour and yet is very low in FODMAP triggers.

This recipe is an adaptation of one created by Shivan Sarna at SIBO SOS.

Start by making the Leek Powder. You will need the green ends of a large leek – separated, washed and dried

  • Spread out the leek segments on a baking tray and bake/dry in the oven on a very low heat (80C)
  • Keep an eye on the process – it may take around 1 hour, depending on thickness of segments. You may need to bake certain segments for longer
  • When fully dry, pulse the dried segments briefly in a food processor to create a finely chopped powder
  • Keep in a jar with the lid screwed on tightly
  • This powder in itself is very flavoursome and can be used to add to dishes to enhance taste. Or you can add even more flavour by following the directions below…

Homemade Vegetable Stock Powder

  •  2 tbsp salt
  • 1 tsp sugar
  • 1.5 tbsp Leek Powder
  • 1 tsp dried thyme
  • 1 tsp dried parsley
  • 1 tsp dried rosemary
  • 3/4 tsp dried sage
  • 1/2 tsp black pepper
  • 1/2 tsp ground coriander
  • 1/2 tsp ground cumin

You can simply mix the above ingredients together and keep in a jar or if you want a very fine powder, briefly blitz in a Nutribullet or similar blender.

I add a teaspoon or two to soups or stews or sprinkle on veg before roasting.